Fix your Risk
Most runners are health conscious to begin with, and willing to use their determination to modify habits that increase heart disease risks.
You can't change risk factors such as your age (more than 83 percent of heart disease deaths occur in people 65 or older), your gender (men have more, and more severe, heart disease than women), or your heredity (heart disease, high blood pressure, cholesterol levels, diabetes and even fitness all have genetic components).
The genetic factor can be 30 to 50-plus percent, but the rest is under your control. Fitness has a lower genetic component than other hereditary risks for heart disease, so it's a relatively easy one to modify - and improve.
Here are other steps you can take
Smoking
Smokers are two to four times more likely to suffer heart disease than non-smokers. If you're among those who smoke, then quit.
High Blood Cholesterol
When total blood cholesterol rises, so does risk of heart disease. Eat a diet low in saturated fats.
High Blood Pressure
High blood pressure increases risk of stroke, heart attack, kidney failure and congestive heart failure. Don't over salt your food or eat too many commercially prepared foods that have high salt content.
Insufficient Exercise
Regular exercise lowers heart risks by helping to control blood cholesterol, diabetes and obesity while lowering blood pressure. Running as little as 10km a week can give you the minimal ‘recommended' amount of exercise. If you increase to 25 to 40km a week, you'll probably reach the ‘high fit' group.
Overweight and Obesity
Excess weight increases the work the heart must do, and can lead to heart disease and stroke. Cut 500 calories a day to lose half-a-kilogram a week.
Diabetes
Diabetes seriously increases the risk of cardiovascular disease. Maintain a healthy weight, and try to avoid high sugar and highly refined foods.
Stress
The way you react to stress may increase your risk of heart disease. Try meditation or other calming techniques.
Alcohol
Modest alcohol intake can decrease the risk of heart disease, but drinking too much can raise blood pressure, cause heart failure, and lead to strokes, obesity, accidents and alcoholism. ‘Modest alcohol intake' is generally defined as two drinks a day for men, one for women.
Questions and Answers
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